I used to think “high protein” and “genuinely delicious” couldn’t live in the same bowl.
Then I made this.
It’s cheesy, sticky-sweet, a little smoky, and packs close to 40 grams of protein a serving. No protein powder. No weird texture. Just real ingredients doing double duty.
This started as a fridge-clean-out night. I had leftover shredded chicken, half a bottle of BBQ sauce, and cottage cheese I bought on a whim and never used. 🧀
I blended the cottage cheese into the sauce instead of tossing it. It disappeared completely and made the whole thing creamier than regular mac and cheese ever gets.
My husband asked for the recipe three bites in. That’s usually my sign something’s a keeper.
Why This One’s Different
Most “healthy” mac and cheese recipes taste like a compromise.
This one doesn’t.
The honey BBQ chicken adds a sweet, smoky punch that regular mac and cheese is missing. The cheese sauce is silky from blended cottage cheese, not chalky protein powder. And you’re getting a full meal in one pot, protein, carbs, veggies if you want them, all in there.
It’s the kind of dinner that makes weeknight cooking feel less like a chore.
What You’ll Need
For the chicken:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- Salt and pepper, to taste
- 1/3 cup BBQ sauce
- 2 tbsp honey
For the mac and cheese:
- 12 oz elbow macaroni (or shells)
- 1 cup low fat cottage cheese
- 1 cup shredded sharp cheddar
- 1/2 cup shredded mozzarella
- 1/2 cup milk (any kind, I use 2%)
- 1 tbsp cornstarch
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- Salt and pepper, to taste
Optional add-ins:
- 1/2 cup diced red onion
- Chopped green onion for topping
- Extra BBQ sauce for drizzling
Tools You’ll Need
- Large pot for pasta
- Large skillet
- Blender or immersion blender
- Mixing bowl
- Wooden spoon or spatula
- Measuring cups and spoons
How to Make It
1. Cook the pasta.
Boil your macaroni in salted water until just al dente. Drain and set aside. Don’t overcook it here, it’ll finish softening in the sauce.
2. Sear the chicken.
Heat olive oil in a large skillet over medium-high heat. Season the chicken with garlic powder, smoked paprika, salt, and pepper. Cook for 6 to 8 minutes, stirring occasionally, until golden and cooked through.
3. Glaze it.
Lower the heat to medium. Stir in the BBQ sauce and honey. Let it simmer for 2 to 3 minutes until the chicken is coated and a little sticky. Pull the pan off the heat.
4. Blend the cheese sauce.
While the chicken cooks, add cottage cheese, milk, cornstarch, garlic powder, and onion powder to a blender. Blend until completely smooth. This step is what makes the sauce silky instead of grainy, don’t skip it.
5. Melt it together.
Pour the blended cheese mixture into a large pot over medium-low heat. Stir constantly for 3 to 4 minutes until it thickens slightly. Add the cheddar and mozzarella in handfuls, stirring until fully melted.
6. Combine everything.
Add the cooked macaroni to the cheese sauce and stir until every piece is coated. Fold in about two-thirds of the honey BBQ chicken, saving the rest for topping.
7. Serve it up.
Spoon into bowls and top with the remaining chicken. Drizzle with extra BBQ sauce and a sprinkle of green onion if you’re feeling fancy.
Pro Tips
- Blend the cottage cheese completely. Any lumps left behind will show up in the final dish. A full minute in the blender is worth it.
- Don’t skip the cornstarch. It keeps the cheese sauce from breaking or turning grainy once it hits the heat.
- Cook your pasta slightly under. It keeps cooking once it’s mixed with the hot sauce, and you don’t want mushy noodles.
- Use freshly shredded cheese. Bagged shredded cheese has anti-caking agents that make sauces grainy. Block cheese melts smoother every time.
- Taste your BBQ sauce before adding the honey. Some sauces are already sweet, so you might want to cut the honey down slightly depending on the brand.
Substitutions and Variations
- Pasta: Swap elbow macaroni for chickpea or lentil pasta to bump the protein even higher.
- Chicken: Rotisserie chicken works great here if you’re short on time, just shred it and toss it in the BBQ glaze.
- Cottage cheese: Ricotta can work in a pinch, though the sauce won’t be quite as protein-packed.
- Cheese blend: Pepper jack instead of mozzarella adds a nice kick if you like heat.
- Make it spicy: Add a pinch of cayenne or a few dashes of hot sauce to the chicken glaze.
- Make it veggie-forward: Stir in steamed broccoli or diced bell peppers with the pasta.
Make Ahead Tips
You can cook the chicken and blend the cheese sauce up to 2 days ahead. Store them separately in the fridge, then reheat the sauce gently on the stove before combining with freshly cooked pasta.
I don’t recommend fully assembling this ahead of time. The pasta soaks up the sauce as it sits, and you’ll lose that creamy texture.
Nutrition Breakdown
Per serving (recipe makes 4 servings):
| Nutrient | Amount |
|---|---|
| Calories | ~520 |
| Protein | ~38g |
| Carbs | ~52g |
| Fat | ~14g |
| Fiber | ~2g |
Diet swaps:
- Gluten-free: Use a gluten-free elbow pasta, the recipe works exactly the same.
- Lower carb: Swap in a lentil or chickpea pasta and cut the portion of macaroni slightly.
- Dairy sensitive: Lactose-free cottage cheese and cheese work fine here, texture stays the same.
Pairing ideas:
A simple green salad with a light vinaigrette balances out the richness perfectly. Steamed green beans or roasted broccoli work well too if you want something warm on the side.
Efficiency tip:
Start your pasta water boiling before you do anything else. By the time it’s ready, you’ll have the chicken seared and the cheese sauce blended, so everything comes together at the same time.
Leftovers and Storage
Store leftovers in an airtight container in the fridge for up to 4 days.
To reheat, add a splash of milk and warm it on the stove over low heat, stirring often. The sauce firms up in the fridge, and the milk brings it right back to creamy.
I wouldn’t recommend freezing this one. The cheese sauce tends to separate once thawed.
FAQ
Can I use a different protein instead of chicken?
Yes, ground turkey or shredded pork both work well with the honey BBQ glaze.
Will the cottage cheese taste noticeable?
No, once it’s blended smooth and melted with the other cheeses, you can’t taste it at all. It just adds creaminess and protein.
Can I make this in one pot?
Mostly, yes. You’ll still need a separate pan for searing the chicken, but the pasta and cheese sauce can be done in the same pot back to back.
What BBQ sauce works best?
Any BBQ sauce you already like will work. A smokier sauce gives more depth, while a sweeter one leans into the honey flavor even more.
Is this kid friendly?
Very. The sweetness from the honey BBQ makes it an easy sell, and most kids won’t notice the cottage cheese at all.
Wrapping Up
This is one of those recipes that quietly became a regular in our house.
It’s fast enough for a weeknight, but tastes like something you’d actually crave.
If you try it, I’d love to hear how it turns out. Drop a comment below and let me know what you paired it with, or if you tried any of the variations. 🍯